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By taking just a few extra seconds to stay with a positive experience—even the comfort in a single breath—you’ll help turn a passing mental state into lasting neural structure.

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Rick Hanson, PhD, is an American neuropsychologist and bestselling author whose work focuses on meditation and positive, self-directed neuroplasticity. He is a cofounder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, a senior fellow of the Greater Good Science Center at UC Berkeley, and has been an invited speaker at Oxford, Stanford, and Harvard, as well as teaching at meditation centers worldwide.